1:00 rest
With fins:
4 x 75 @ 1:20- 25 choice drill, 50 3k1p fly drill- lift & drop chin in one motion
4 x 50 @ :50- 25 dolph kick on side, 25 kick on back w/arms pointed toward ceiling
Take :40 to check HR & rotate 1 spot....
16 x 25 in sets of 4:
1-2, fly pull free kick drill @ :40
#3- swim fly build to FAST @ :30
#4- small FAST UDK on stomach @ :20
No rest between sets of 4
Check HR after #16, take off fins & rotate 1 spot
24 x 50 in sets of 4 as follows (can go @ :50/:50/:40 & :55 if necessary)
1-2, swim fly/choice by 25's @ :45
#3- swim free br3 FAST TURN @ :35
#4- kick FAST FREE w/boards @ :50
Take :40 rest to check HR after #12 & rotate 1 spot, then continue with last 12 x 50
Check HR again after #12 & rotate 1 spot
6 x 450 @ 6:00/6:30 (@ 7:00, okay) as follows:
150 swim strong neg split free (or back)
150 swim back/breast by 25's, desc the 3 x 50 to FAST
150 kick- go on back/with boards/on back by 50's, focus on4 FAST UDK's off each wall, desc 50's 1-3
Take 1:00 to check HR after #3, then rotate 1 spot
Until 10a, finish up with...
3 x "out&backs" kick w/boards, fwd ss at midpool (free kick out/dolph kick back, @ :35
1 x 50 swim FAST in primary stroke @ :45
1 x 50 drill (same stroke as 50 swim FAST) @ 1:00
Change strokes after every 3 rounds.
Wear your mask all the way to the car, do an excellent job with your HW this weekend- and with your DRYLANDS! Be sure to check the club website for schedule updates for tomorrow (ww.snowswimming.org). Have a great day!
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